XNB277 Final exam Questions and answers | Updated
RATED A+ NEW 2026
What fuel does ATP-CP use?
Creatine phosphate
What fuel does anaerobic glycolysis use?
Glycogen
What fuel does aerobic glycolysis use?
Glycogen or triglycerides
What are the 4 functions of the cardiovascular system?
1. deliver O2 and nutrients to all tissues
2. remove products of metabolism
3. control heat flux within the body
4. circulate hormones around the body
What is the cause of fatigue in 1-3hrs of exercise?
Decreased muscle glycogen and increased core temperature
What is a strength training adaptation?
synthesis of actin and myosin leading to bigger and stronger muscles
What are the 4 adaptations to endurance training?
1. increased heart pumping capacity
2. increased blood volume and RBC mass (total O2 carrying capacity increases)
3. increased capillarisation of muscles (decreased distance for O2 and nutrients to move from
blood to muscle fibres)
4. increased mitochondrial mass (increased enzymes for CHO and fat oxidation)
What are the 5 types of proteins?
1. contractile myofibrillar proteins (e.g., actin/myosin)
2. structural proteins (e.g., collagen)
3. regulatory enzymes
,4. haematological proteins (e.g., RBCs and plasma albumin)
5. energetic mitochondrial proteins
AA's are decayed in training
endurance
AA's are recycled in training
resistance
AA use is decreased when...
CHO is consumed during exercise
Extra AA's are used at substrates for
gluconeogensis
AA use is increased when...
There is low muscle glycogen availability, greater exercise intensity /duration and a high protein
diet (i.e., >1.8g/kg)
What is the recommended protein dose?
~20g of high quality protein stimulates MPS after resistance training
'optimal bolus' = ~0.3g/kg
What are the 2 reasons why protein requirements post endurance training may be higher?
1. to enhance muscle remodelling and recovery
2. to replenish exercise-induced oxidative stress
Is there a benefit to MPS by ingesting protein before exercise?
No
Does protein ingestion during exercise decrease the use of internal AA's as a fuel source?
Yes
What is the recommended protein intake timing post exercise?
~20g every 3hrs
double dose (~0.6g/kg) before sleep can support increase muscle protein remodelling overnight
What is the protein intake target and approach for resistance training athletes?
, ~1.7g/kg/d
4 x 0.3g/kg meals/day
+ 0.5g/kg pre-bed meal
What is the protein intake target and approach for endurance training athletes?
~1.9g/kg/d
3 x 0.3g/kg meals/day
+0.5 g/kg post training
+0.5g/kg pre-bed meal
Is a caloric surplus required for skeletal muscle hypertrophy?
Yes
What are the 3 components of EE?
BMR
TEF (thermic defect of feeding)
TEA ( thermic effect of activity)
What are factors influencing RMR?
age, biological sex and body size (free fat mass)
genetics
energy balance
exercise
Does severe energy restriction increase or decrease RMR?
decrease
What are the 3 major components of RED-S?
1. low energy availability
2. functional hypothalamic menstrual disorders (e.g., amenorrhea)
3. low bone mass (uncoupling of bone turnover)
What are some consequences of LEA?
increased cortisol
decreased blood glucose
suppressed metabolic hormones
RATED A+ NEW 2026
What fuel does ATP-CP use?
Creatine phosphate
What fuel does anaerobic glycolysis use?
Glycogen
What fuel does aerobic glycolysis use?
Glycogen or triglycerides
What are the 4 functions of the cardiovascular system?
1. deliver O2 and nutrients to all tissues
2. remove products of metabolism
3. control heat flux within the body
4. circulate hormones around the body
What is the cause of fatigue in 1-3hrs of exercise?
Decreased muscle glycogen and increased core temperature
What is a strength training adaptation?
synthesis of actin and myosin leading to bigger and stronger muscles
What are the 4 adaptations to endurance training?
1. increased heart pumping capacity
2. increased blood volume and RBC mass (total O2 carrying capacity increases)
3. increased capillarisation of muscles (decreased distance for O2 and nutrients to move from
blood to muscle fibres)
4. increased mitochondrial mass (increased enzymes for CHO and fat oxidation)
What are the 5 types of proteins?
1. contractile myofibrillar proteins (e.g., actin/myosin)
2. structural proteins (e.g., collagen)
3. regulatory enzymes
,4. haematological proteins (e.g., RBCs and plasma albumin)
5. energetic mitochondrial proteins
AA's are decayed in training
endurance
AA's are recycled in training
resistance
AA use is decreased when...
CHO is consumed during exercise
Extra AA's are used at substrates for
gluconeogensis
AA use is increased when...
There is low muscle glycogen availability, greater exercise intensity /duration and a high protein
diet (i.e., >1.8g/kg)
What is the recommended protein dose?
~20g of high quality protein stimulates MPS after resistance training
'optimal bolus' = ~0.3g/kg
What are the 2 reasons why protein requirements post endurance training may be higher?
1. to enhance muscle remodelling and recovery
2. to replenish exercise-induced oxidative stress
Is there a benefit to MPS by ingesting protein before exercise?
No
Does protein ingestion during exercise decrease the use of internal AA's as a fuel source?
Yes
What is the recommended protein intake timing post exercise?
~20g every 3hrs
double dose (~0.6g/kg) before sleep can support increase muscle protein remodelling overnight
What is the protein intake target and approach for resistance training athletes?
, ~1.7g/kg/d
4 x 0.3g/kg meals/day
+ 0.5g/kg pre-bed meal
What is the protein intake target and approach for endurance training athletes?
~1.9g/kg/d
3 x 0.3g/kg meals/day
+0.5 g/kg post training
+0.5g/kg pre-bed meal
Is a caloric surplus required for skeletal muscle hypertrophy?
Yes
What are the 3 components of EE?
BMR
TEF (thermic defect of feeding)
TEA ( thermic effect of activity)
What are factors influencing RMR?
age, biological sex and body size (free fat mass)
genetics
energy balance
exercise
Does severe energy restriction increase or decrease RMR?
decrease
What are the 3 major components of RED-S?
1. low energy availability
2. functional hypothalamic menstrual disorders (e.g., amenorrhea)
3. low bone mass (uncoupling of bone turnover)
What are some consequences of LEA?
increased cortisol
decreased blood glucose
suppressed metabolic hormones
